A.

A.

seated press 8-8-7-6-5

B.

DB bench press (@31X1) 3 sets: 6-8reps

C.

6 sets:

In 60s, complete:

9 HPC (155/105)

6 STO 

max cal row

rest 90s between sets

for part C, if barbell work takes more than 30s, go lighter. you should have 20s for an all out row sprint

A.

4×4 back squat

B.

2-4 sets:

6/leg front rack lunges

C.

death by thruster + CTB pull-up

min 1 – 1 thruster + 1 CTB pull-up

min 2 – 2 thrusters + 2 CTB pull-ups

…and so on until you cannot complete the given work in one minute

A.

5×5 deadlift

B.

every 3 mins, for 5 sets:

1 round of DT + max cal row or bike

DT:

12 deadlifts (155/105)

9 hang power cleans

6 shoulder to overhead

10 min amrap:

14 jumping air squats

8 burpees

14 jumping lunges

8 burpees

rest 4 mins

10 min amrap:

30 DBS

30 push ups

30 sit ups

two rounds for time:

80 alternating lunge steps

40 hollow rocks

20 pike push ups

death by burpee and jumping lunge

With a continuously running clock perform 1 burpee and one jumping lunge per leg the first minute

2 burpees and 2 jumping lunges per leg the second minute

3 burpees and 3 jumping lunges per leg the third minute…and so on, continuing to add 1 rep each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed

every 2 mins, for 6-8 rounds:

15/12 push ups + 15 air squats + max distance run in remaining time

there is no rest in this workout, complete the push ups and air squats at the top of each two minute interval, then run for the remainder of the interval. When 2 minutes is up, stop to perform the push ups and air squats at the top of the next interval.

A.

20 min AMRAP:
8 push-ups
12 sit-ups
16 air squats 

weighted version:

20 min AMRAP:
8 push-ups
12 alternating DB snatches or KBS
16 goblet squats 

B.

Durante Core

3-4 rounds

10 hollow rocks

10 v-ups

10 tuck ups

10s hollow hold

rest 30-60s between rounds

A.

5 sets: 

5 press in split position

B.

3 rounds for time:

15 power cleans (115/75, Rx+ 135/95)

50 DUs

15 push jerks 

50 DUs